My Favorite Fruit Salad Recipes
These fruit salad recipes are super simple, and can be enjoyed before or after your main meal, or as a between meal snack.
The low-protein, low-fat, high antioxidant and potassium content of fruits perfectly complement nutrient-dense, lean or higher fat meats which are higher in sodium.
And yes, even fructose may be far more important than is currently being touted. According to Ray Peat, the minimum amount of fructose we should be consuming daily to mitigate against the negative consequences of stress, and many modern diseases, is the equivalent of 2 quarts of milk, and 1 quart of orange juice!
Fruits are also generally sweet and/or sour in flavor, with some being slightly bitter. They pair well with meats, providing a balance of the four (or some say five) main flavors of sweet, salty, sour, bitter, and pungent, plus they add a little juicy sweetness to life.
Enjoy locally, regionally and seasonally available fruit by itself, or try any of these ~ or your favorite ~ fruit salad recipes.
Fruit Salad Suggestions
Try any of these combinations for a simple and refreshing fruit salad:
- Blackberries tossed with cara cara or navel orange segments, & a drizzle of local honey.
- Blackberries, blueberries, or raspberries tossed with chopped dates that have been soaking in water to soften + some of the soaking liquid from the dates for added sweetness.
- Thin sliced fresh herbs like basil, and/or grated and squeezed ginger juice really perks up the flavor of fruits! Sweeten w/ honey.
- Add the juice of a lime, and 1-2 Tbsp. Frangelico, Amaretto, a Hazelnut flavored syrup or other sweet liquer for a special occasion fruit salad. Good with a honeydew + orange melon blend.
- Add shredded unsweetened coconut, or a little coconut &/or MCT oil to fruit salads for increased staying power. I use Pruvit 1:4:3 blend for convenience and because the proportion of the oils keeps it in a liquid state.
- I tend to eat melons by themselves, but occasionally mix cantaloupes with green grapes.
- Apricots, grapes, and fresh figs prepared like the Fruit Salad Recipe, below.
While I once loved topping fruit salads with roasted nuts, nuts contain a lot of potentially problematic compounds, including lectins, pro-inflammatory Omega 6 fatty acids, and more, similar to other plant foods. If using nuts, soaking them overnight first may help reduce some of the phytate content, and make them a little easier to digest, although this may be minimal.
Fruit Salad Recipes w/ Yogurt or Cottage Cheese
- Fill bowl w/ fruit, top w/ 1 cup yogurt or cottage cheese, stir in 1+ Tbsp. shredded & unsweetened coconut, 1-2 squirts of Pruvit 1:4:3 oil blend, & a drizzle of honey. My favorite type of fruit salad with staying power.
- Try with any combination of fruit, including grapes, berries, peaches, apricots, fresh figs, papaya and mango, or your favorites.
- Also good with prunes that have been rehydrated in water. Add non-sorbate dried plums to a jar or container, cover with water, and add a cinnamon stick. The liquid gets sweeter the longer it sits.
Remember Waldorf Salads? I love them as an afternoon, between meal fruit salad. They are so refreshing. They make a great appetizer to a meal as well.
My Basic Apple / Waldorf Fruit Salad Recipe:
- 1 apple &/or pear per person, chopped
- 1-2 stalks celery, sliced
- Juice of 1/2 a lemon
- Soaked/rehydrated chopped dried plums (prunes) &/or raisins or dates
- Tiny pinch of sea salt (optional)
- Drizzle of honey
- Sprinkle of cinnamon
- A few chopped walnuts, optional
Toss all ingredients in a bowl, and enjoy.
Apples are also good cooked, like an apple sauce for another warmed 'fruit salad.'
Basic Stewed Apple Recipe:
- 4 apples, chopped
- Enough water to just cover the bottom of a pot
- Pinch of salt
- About 1/2 tsp. cinnamon, and an optional pinch of ground clove or cardamom
- Sweetener (optional): Add a little honey, stevia, Xyletol, or other diabetic friendly sweetener, or real maple syrup as desired
- Also good with fresh/frozen cranberries, and/or raisins (good source of iron) or prunes
Place ingredients in the pot, and bring to a gentle boil. Cover, reduce heat to medium-low, and simmer until apples are soft.
Stewing fruit is a good way to use up dried fruit that has gotten really dry. Cook in a little water, and season if desired with ground clove, cardamom, cinnamon, nutmeg, or grated and squeezed ginger.
The fruit can be left whole, or chopped in a food processor to use like a compote topping for grilled pork or chicken, or as a fruit salad with yogurt or cottage cheese.
Cooked fruit salads like the stewed apples is a great accompaniment to meats, or topped with yogurt or cottage cheese.
Stewed Prunes, Apricots & Raisins w/ a hint of clove
Leftover pork buried under the Stewed Apples